As age sets in, muscles tend to become flaccid and we also tend to lose bodily balance and flexibility. Though this is a normal part of life that we must all experience, if you are above 60, you can ensure great heart function and strengthen the core of your body through running. By becoming an active runner, you can also lower your susceptibility to cardiovascular ailments, cancer, diabetes, dementia and depression.
Below, this article will explore 5 simple yet effective tips on how you can become an active runner after hitting 60 years of age.
A Simplified Guide on How to Become an Active Runner
Understand Your Current Health Status
Before starting out on your running regimen, it is best that you visit your physician for a checkup. To understand whether your body can withstand the rigors that will come with the new regimen, get a full physical exam. It is especially critical to get a physical if you are overweight or suffer from a chronic ailment that may interfere with any running exercises you have planned such as osteoporosis.
It is also advisable that you are honest with yourself about your health before beginning any new regimen. Depending on your current condition, you may want to start slow instead of jumping into a vigorous schedule.
Purchase Comfortable Running Shoes
It is very common for older people to have imbalances on the soles of their feet. For this reason, you should ensure that you invest in quality and comfortable running shoes. If you want to find the right fit, you should consider visiting the Orthotic Shop.
Choose a Route and Come Up With a Sustainable Plan
Do not start a regimen without a clear plan. For starters, ensure that you choose a good route that will not put your body under too much pressure. Ideally, you should go for a flat route that is not too hilly. Whatever route you choose, ensure that you always keep somebody informed on your running plans. For your safety, ensure that you carry a whistle or a phone that has apps that can quickly send emergency alerts. For example, if you are an Android user, you can install this great app known as ‘Emergency Alert’.
Start Small and Build Momentum
Running after hitting 50 is akin to learning to walk… You have to first crawl before running to walk. If you are just getting started with running, it is best to start small and build momentum.
One great strategy is to walk briskly for at least 5 minutes before breaking into a moderate pace for around 3 minutes. You can then take a fast-paced walk for around 3 minutes to give your body time to recover. To make your body adapt to the new regimen, repeat the pattern for around 35 minutes. Whenever your body feels tired, you can walk for 5 minutes before repeating the pattern. Following a schedule like the one described above will help your body gain endurance.
If you have big fitness goals, you just need to be willing to set aside some time to help you achieve your goals each day. For more tips on how to accomplish huge goals by taking small steps on a daily basis, read this article I compiled.
Run With Friends
Running with friends is more fun and it can help you develop your desired endurance quicker. For the best results, consider joining a group of other runners or forming your own group. You can also read this very inspiring piece from ‘Real Simple’ about this group of women who formed a running group.